Monday, 27 January 2014

45 Best Health Tips Ever Biography

Source(google.com.pk)

We've done the legwork for you and here they are: the 45 best health tips. Make that 46 - taking the time to read this tops the list.1. Copy your kitty: Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.

2. Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.

3. Brush up on hygiene. Many people don't know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes. This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.

4. Neurobics for your mind. Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits. Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer's disease and age-related mental decline.

5. Get what you give! Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you?

6. Get spiritual. A study conducted by the formidably sober and scientific Harvard University found that patients who were prayed for recovered quicker than those who weren’t, even if they weren’t aware of the prayer.

7. Get smelly. Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.

8. Knock one back. A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. It’s thought that the antioxidants help protect you from environmental carcinogens such as passive tobacco smoke.

9. Bone up daily. Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

10. Berries for your belly. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.

11. Curry favour. Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes served in many Indian restaurants.

12. Cut out herbs before ops. Some herbal supplements – from the popular St John's Wort and ginkgo biloba to garlic, ginger, ginseng and feverfew – can cause increased bleeding during surgery, warn surgeons. It may be wise to stop taking all medication, including herbal supplements, at least two weeks before surgery, and inform your surgeon about your herbal use.

13. I say tomato. Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads. The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day.

14. Eat your stress away. Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves. Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

15. Load up on vitamin C.We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas!

16. No folly in folic acid. Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.

17. A for Away. This vitamin, and beta carotene, help to boost immunity against disease. It also assists in the healing process of diseases such as measles and is recommended by the WHO. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, chilli pepper, red sorrel and red palm oil.

18. Pure water. Don’t have soft drinks or energy drinks while you're exercising. Stay properly hydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous). While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.

19. GI, Jane. Carbohydrates with a high glycaemic index, such as bread, sugar, honey and grain-based food will give instant energy and accelerate your metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran, all of which have a low GI count.

20. Mindful living. You've probably heard the old adage that life's too short to stuff a mushroom. But perhaps you should consider the opposite: that life's simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you'll clear your mind of everything that worries you. Really concentrate on sensations and experiences again: observe the rough texture of a strawberry's skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it's flowering plants or ironing your clothes.

21. The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position.

22. Do your weights workout first. Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.

23. Burn fat during intervals. To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.

24. Your dirtiest foot forward. If your ankles, knees, and hips ache from running on pavement, head for the dirt. Soft trails or graded roads are a lot easier on your joints than the hard stuff. Also, dirt surfaces tend to be uneven, forcing you to slow down a bit and focus on where to put your feet – great for agility and concentration.

25. Burn the boredom, blast the lard. Rev up your metabolism by alternating your speed and intensity during aerobic workouts. Not only should you alternate your routine to prevent burnout or boredom, but to give your body a jolt. If you normally walk at 6.5km/h on the treadmill or take 15 minutes to walk a km, up the pace by going at 8km/h for a minute or so during your workout. Do this every five minutes or so. Each time you work out, increase your bouts of speed in small increments.

26. Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer.

27. ‘Okay, now do 100 of those’. Instead of flailing away at gym, enlist the help – even temporarily – of a personal trainer. Make sure you learn to breathe properly and to do the exercises the right way. You’ll get more of a workout while spending less time at the gym.

28. Stop fuming. Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you could live to be a 90-year-old amputee who smells of stale tobacco smoke. Unsexy.

29. Ask about Mad Aunt Edith. Find out your family history. You need to know if there are any inherited diseases prowling your gene pool. According to the Mayo Clinic, USA, finding out what your grandparents died of can provide useful – even lifesaving – information about what’s in store for you. And be candid, not coy: 25 percent of the children of alcoholics become alcoholics themselves.

30. Do self-checks. Do regular self-examinations of your breasts. Most partners are more than happy to help, not just because breast cancer is the most common cancer among SA women. The best time to examine your breasts is in the week after your period.

31. My smear campaign. Have a pap smear once a year. Not on our list of favourite things, but it’s vital. Cervical cancer kills 200 000 women a year and it’s the most prevalent form of cancer among black women, affecting more than 30 percent. But the chances of survival are nearly 100 percent if it’s detected early. Be particularly careful if you became sexually active at an early age, have had multiple sex partners or smoke.

32. Understand hormones. Recent research suggests that short-term (less than five years) use of HRT is not associated with an increase in the risk of breast cancer, but that using it for more than ten years might be. Breast cancer is detected earlier in women using HRT, as they are more alert to the disease than other women.

32. Beat the sneezes. There are more than 240 allergens, some rare and others very common. If you’re a sneezer due to pollen: close your car’s windows while driving, rather switch on the internal fan (drawing in air from the outside), and avoid being outdoors between 5am and 10 am when pollen counts are at their highest; stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass.

33. Doggone. If you’re allergic to your cat, dog, budgie or pet piglet, stop suffering the ravages of animal dander: Install an air filter in your home. Keep your pet outside as much as possible and brush him outside of the home to remove loose hair and other allergens. Better yet, ask someone else to do so.

34. Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing and walking are also good, according to the experts. Asthma need not hinder peak performance in sport. 11 percent of the US Olympic team were asthmatics – and between them they won 41 medals.35. Deep heat. Sun rays can burn even through thick glass, and under water. Up to 35 percent of UVB rays and 85 percent of UVA rays penetrate thick glass, while 50 percent of UVB rays and 77 percent of UVA rays penetrate a meter of water and wet cotton clothing. Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.

36. Fragrant ageing. Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.

37. Sunscreen can be a smokescreen. Sunscreen is unlikely to stop you from being sunburned, or to reduce your risk of developing skin cancer. That’s because most people don’t apply it properly, and stay in the sun too long. The solution? Slather on sunscreen daily and reapply it often, especially if you’ve been in the water. How much? At least enough to fill a shot glass.

38. Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.

39. It ain’t over till it’s over. End relationships that no longer work for you, as you could be spending time in a dead end. Rather head for more meaningful things. You could be missing opportunities while you’re stuck in a meaningless rut, trying to breathe life into something that is long gone.

40. Strong people go for help. Ask for assistance. Gnashing your teeth in the dark will not get you extra brownie points. It is a sign of strength to ask for assistance and people will respect you for it. If there is a relationship problem, the one who refuses to go for help is usually the one with whom the problem lies to begin with.

41. Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better. Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturised too.

42. Here’s the rub. Improve your circulation and help your lymph glands to drain by the way you towel off. Helping your lymph glands function can help prevent them becoming infected. When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body. You can do the same during gentle massage with your partner.

43. Sugar-coated. More than three million South Africans suffer from type 2 diabetes, and the incidence is increasing – with new patients getting younger. New studies show this type of diabetes is often part of a metabolic syndrome (X Syndrome), which includes high blood pressure and other risk factors for heart disease. More than 80 percent of type 2 diabetics die of heart disease, so make sure you control your glucose levels, and watch your blood pressure and cholesterol counts.

44. Relax, it’s only sex. Stress and sex make bad bedfellows, it seems. A US survey showed that stress, kids and work are main factors to dampen libido. With the advent of technology that allows us to work from home, the lines between our jobs and our personal lives have become blurred. People work longer hours, commutes are longer and work pervades all aspects of our lives, including our sexual relationships. Put nooky and intimacy on the agenda, just like everything else.

45. Good night, sweetheart. Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.

Tuesday, 31 December 2013

Five Tips to Help Maintain Naps in the Summer — Healthy Child Sleep All Year Round

Source(google.com.pk)

Summertime is exciting. We get to go on adventures, barbecue, swim, and eat popsicles. It’s easy to get off schedule in the summer and while that is part of what makes it such an exciting season, it can also lead to exhausted children. If you happen to notice that your children are a little out of sorts, especially in the late afternoon, consider their nap schedule. Are they getting a nap at the correct time of day? Most children who nap need it to begin around 1 pm. If your child is no longer taking a nap, are you providing him with some quiet time in the afternoon for reading stories or rest? A quality nap or a bit of time to recharge peacefully can help ward off late afternoon monster tantrums.

Here in Austin, it can reach over 100 degrees, so we take advantage of indoor activities later in the day since it’s too hot to go outside. Even though we try to avoid extreme heat, my kids still get tired. Amidst all the summer fun and excitement, it’s important to maintain naps to keep kids from becoming overtired, which can lead to unhealthy sleep and behavioral issues.

Here are five summer child nap tips:

1. If your child does not have the opportunity for a nap or quiet time for whatever reason, parents can always resort to an early bedtime to help keep their children well-rested. Many people believe that going to bed early will just cause their child to rise earlier, but in fact, this is not true at all. Sleep begets sleep. An earlier bedtime has been proven to help children sleep longer (and better). This is also true for adults!

2. Watch for your child’s sleepy cues; some common ones are quieting down, becoming fussy, gazing off, rubbing ears and eyes, not interested in toys or playing, and yawning. Once you start seeing these cues, make sure to get your baby or toddler down for a nap.

3. Consistency is key! Stick to a consistent daily sleep schedule with eating and nap times — even bed time too. When on vacation, try to stick to the normal schedule or we will add to your child’s sleep debt. A well-rested child will be better able to enjoy daytime activities if things do get off schedule from time to time.

4. Create a soothing routine before naps. This will help your child wind down and relax. Reading books and singing short songs are some good ways to begin a naptime routine. Shutting off TV and other electronic screens leading up to naptime will help your child fall asleep easier.

5. While the temptation may be to keep your kids up until it gets dark outside, it may not be what’s best for them biologically. I’m not saying that you shouldn’t have fun this summer. Have a great time! Try to remember how important a routine and sleep is to your child. Chances are, you will have an even better summer if you do!

According to the Centers for Disease Control & Prevention (CDC) and the National Sleep Foundation recommends that adults get between 7 - 9 hours of sleep each night. Studies have shown that getting consistent sleep each night can regulate mood and is related to learning and memory functions. It may also be a critical factor in overall health, weight and energy level.

Sleep Tips

Maintain a regular bed and wake time schedule. Even on weekends! Make sure your sleep environment helps you get the rest that you need: cool, quiet, dark, comfortable and free of interruptions. Use your bed only for sleep and sex. Studying or watching TV should be taken out of your sleep environment. Exercise regularly. Try and finish your exercise at least 3 hours before bedtime. Avoid caffeine close to bedtime.

Napping TipsA short nap can magically turn your Z's into A's

Did you know that taking a 20-30 minute nap could improve your academic performance? Follow the tips below and you will be on your way to success!

Limit your nap to 20-30 minutes. This will boost your alertness, productivity and concentration. Set an alarm to wake you up in 20-30 minutes. Nap in the late morning or early afternoon. If you nap late in the day you may disrupt your nighttime sleep. Minimize sleep distractions with a dark and quiet place to nap. Use an eyeshade and earplugs.

Wednesday, 4 December 2013

Tips To Lose Weight Before Wedding

Source(google.com.pk)

Tips to lose weight before the wedding
When will your wedding date, you schedule your wedding? Do you want to check out some of kilograms of weight before your wedding? Are you looking for a wedding dress and your weight stands between you and buy it because of your body.
Do not be upset solution is through diet before the wedding in advance to reduce from 8 to 10 kilos, provided that a balanced diet of nutrients you do not even become tired.

Tips to lose weight before the wedding

To lose weight before the wedding, the preferred is to begin at least two months earlier, and so that lose of weight without feel upset as a result of the impending wedding and his lack of willingness.

Reducing the amount of food is a primary success factor to lose weight before the wedding, constant and minimum amount of eating will help you lose weight.

Starches of more foods that cause weight gain, try as far as possible away from the bread and starches, and you will find a big difference in weight.

There incendiary fat foods help in weight loss, such as cabbage soup, Try to be addressed during the period before the wedding.

To healthy loss of weight before the wedding in advance is advised that avoid fries and oils because it is one of the key factors for weight gain.

Bananas and eggs from foods that increase weight, particularly in the buttocks area, try as much as possible to stay away from these foods before the Pre-wedding if you are looking for to your weight loss overload.

Try simple exercises on a daily basis, even for half an hour a day, this means one of the best ways to lose weight. And preferably that the private consult a doctor before you follow any diet to lose weight, all state matching, so it is advisable that are referenced to the doctor.Tips to lose weight before the wedding in urdu

Weight Loss After Pregnancy

Source(google.com.pk)
What is the best healthy ways to lose excess weight after childbirth without affecting the health of the mother or the amount of milk in infancy? There are many weight loss tips and dietary rules for weight loss after pregnancy and working on weight loss syndrome in pregnancy, and those weight loss tips can be summarized in 7 importantweight loss tipsafter pregnancy, such as.

Weight loss after pregnancy

1. You should not rush to lose excess weight immediately after birth, but must take into account that the body needs to recover first. Knowing that at the stage of pregnancy are often earned by Ms. between 12 to 18 kilograms of additional, lose them about 8 kilograms immediately after birth while the rest setting calls for nearly 8 months an average weight loss of between half a kilo to a kilo per week.

2. The bad advice and inherited between generations, can eat mother so much that can produce milk profusely, and this is not true at all, so you should eat a healthy diet during the nursing period, as the body at this stage needs to foods with nutritional values high secretion of milk with science that eating foods that are high in calories does not affect milk production.

3. Jogging, even for a few periods during the day, even for short distances within the park or place a large trade, the idea to continue life as normal and walked wander and take exercise makes a much better mood.

4. The advantages of breastfeeding, it burns the equivalent of 500 calories per day, Mrs nursing women need to eat food that contains 2,000 calories for milk production in the breast, and here we must note that any meal taken by the mother hit the child infant through breastfeeding, so it is advisable to avoid eating junk foods and fatty in the lactation period.

5. Prefers to go to gyms after birth, with the need to tell the coach that the lady in the post pregnancy even choose to exercise appropriate to the nature of the body in that period, but it is recommended to breastfeed the baby before exercise, where studies have shown that the baby suckles a little if infants after exercise Mother sport.

6. Drink plenty of water, and signs that indicate the need for the body of water from the lack of it, is the color of urine If the yellow bright, The body’s need to drink additional quantity of water, as advised by reducing drinking juice sweetened and that contain a lot of calories.

7. We come here to the most important point, a bed and breakfast which is one of the most important meals ever at the stage of weight loss after pregnancy, they limit the intake of unhealthy foods the rest of the day if properly selected, and avoid eating more food other than basic meals during the day.

10 Healthy Sleeping Tips

Source(google.com.pk)

1. Restful sleep is the foundation for health. Those who sleep too little, you risk not only concentration, but also cardiovascular disease, depression and other ailments. Tips on how to find a healthy sleep, we have listed for you.

2. The bedroom should not be heated. It is best to sleep in a cool room. It should penetrate as little light as possible into the room. Also necessary for fast asleep, resting is in the bedroom.

3. The mattress should be comfortable and cozy. Head and back must always be adequately supported. Good sleep starts right when buying mattresses.

4. Body and mind are also creatures of habit. Therefore, one should refrain from feeding or in the bedroom to watch TV. Body and mind need to know Here is asleep!

5. Everyone has his own rhythm. Find it out and sleep at regular times. Even on the weekends, you should follow the times, if possible.

6. Rituals are part of everyday life. The same goes for the go to bed. Maintain So rituals that signal the body that bed rest is imminent. They may include bathing, meditate, read or drink tea.

7. His sports units should not lay too late in the evening. Power robbery Ender Sport should not be placed in the last four hours before going to bed. Relaxing walks are okay though.

8. Alcohol, smoking, coffee and heavy food all of which can make falling asleep difficult and also ensures a restless sleep. In the hours before bedtime so you should give it up. After 20 clock should be your only light snack

9. Who wants to go to bed early, should hold after 15 clock no longer nap. Otherwise the “master bedroom” out of joint advised he working day is one band often even after work on my mind One ponders problems. This can interfere with sleep. So you should turn off stressful thoughts. Maybe it works the diary trick. Simply write down the thoughts and so “tick” in the head.

10. Who is after 20 minutes still not come to rest and sleep can not permanently, should rise again. The best way to read in peace for a few minutes, drinking a tea or hear soft music. Under no circumstances should you work. Bright light is also taboo. This signals the brain that now the wax begins.

Sleeping Tips

Source(google.com.pk)

We spend around a 3rd of our lives sleeping. We need sleep to recover and regenerate. But about a third of all young and adults suffers from insomnia and with dire consequences. In addition to fatigue, irritability, and poor performance can also come to attention and concentration of defects which affect For Example the road dangerous. There is also the danger that we will literally burn out in the long run, because without a good night‘ssleep, we can not effectively recharge the body’s batteries. We have here for you to know and put together some practical sleeping tips to help you sleep better in the future. So by reading here sleeping tips and serious sleeping disorders and sleeping tipsand disorders in Urdu you can better know about the sleeping problems and can get healthy and restful sleep.

Sleeping tips

1. The thing with the night and morning people is not a myth, but here we differ actually. The one is easily in the morning, but falls to bed early in the evening just when others are only really fit. Here it is recommended to familiarize yourself with your own needs and to create himself as a day routine, in which the work and needs to be organized according to the high and low phases. Even if that is not always 100% is possible, so you can already do with much smaller measures for themselves.

2. Whether you want to go early or late to bed it is crucial that you do not constantly change your usual sleep pattern. Above all, the weekend is a time when most of us stay up abruptly and sleep longer. So you mess your sleep schedule and risk, at a much less than usual to recover. It is less problematic sleep off longer than stay up too long. Catch sleep is very relaxing for many, but you should also not exaggerate the turn.

3. Basically, less the length of sleep is crucial, but rather the quality. Some people are making life difficult by having the feeling to be sure to sleep 7 hours. But he is awake after 5 hours. Do not worry if you get some sleep so long as you do recover well, everything is fine.

4. How restful is your sleep, mainly because you can tell if you feel well rested in the morning and ready for the day. That must not be the same after getting the case, because most of us need a little time to get going in the morning. But basically you should be well rested and strengthened for the day’s work after a night feel.

5. If you can sleep poorly, often lie awake at night and wake in the morning whacked and have the feeling that you would have to basically put immediately to bed, you sleep is not as restful as it should be.

SLEEPING DISORDERS

Serious sleep disorders occur when.
1. Either less than 4 hours or more than 14 hours a day sleeping,
2. Your sleep is disrupted for more than 4 weeks.
3. You need more than 30 minutes to fall asleep, etc.

The sleeping tips that are provided are intended to help you make a better and staying asleep. If you still continue to suffer from falling asleep or sleeping disorders, we recommend that you consult a good doctor or medical practitioner and to go with him to the bottom of the problem holistically.

Healthy Sleeping Tips

Source(google.com.pk)

Whether long sleepers, early or Power napper Our quality of life depends very much on our sleep. A few sleeping tips to make the morning (or later) is better to get out of bed.

We have written several times about sleeping, bettersleeping tips, good nighthealthy sleeping tips. This however is in any case an ordeal if you have previously slept badly. Therefore, here are some tips for better sleep and healthy good night sleeping.

Healthy Sleeping Tips

1. Sleeping will we be disturbed by noise during sleep, we switch to a lighter stage of sleep, or even waking up. While sleeping we feel about noise from 50 decibels to be annoying. In comparison, a busy road brings it to 70 to 80 decibels. In the apartment or the house should select the most peaceful place as one bedroom therefore.

2. Our body temperature begins to decline in the late evening and reached about three clock at night its minimum. You can sleep in a warm room to the body cools down insufficiently. Is it too cold, the body bends by heating before. In both cases, we do not reach the optimal sleeping temperature. At the beginning of the night it should be pleasant to the ceiling. It doesn’t freeze, do not perspire. This is about at a room temperature of 15 to 18 degrees Celsius of the case.

3. Humidity should be between 45 and 55 percent. Excessively dry air can obstruct breathing. In summer, therefore the best sleeping with the window open (if the ambient noise permitting). In the winter brings the cold air humidity in the room. Here you can alternatively ventilate before sleeping and then close the window.

4. Who can disturb thesleep easily, quickly wakes up when the partner turns to the other side. Here we recommend a large bed with two slats. Noisy breathing, snoring or teeth grinding can be more troublemakers who caused the partners. In hopeless cases should be given over a longer period the good sleep priority and stayed in separate rooms.

5. Often, more attention when setting up the rooms where we spend the day as the bedroom. We keep ourselves in any area so long. A peaceful environment and a matching bed and a suitable mattress are important for a good sleep.

6. On coffee or the like should be avoided in the evening. Other drinks soothe it. The classic example is the milk with a little honey. When alcohol often leads to a false conclusion. He relaxed, you sleep better one. Overall, however, the sleep is worse.

7. In some respects, nicotine acts similar to caffeine. It stimulates and thus interferes especially sensitive to sleep at the beginning of the night. Associated with alcohol the effect is even more pronounced.

EXTRA AND USEFUL TIPS

If you want to improve his sleep, you have to experiment a bit. The best documented is his approach in writing. So you can better understand what has brought the desired effect.

People are different this is especially true for sleep. Therefore need not have any recommendations for every valid. With the changes presented here can optimize his sleep sure who but over a longer period of time has greater sleep problems, should discuss this with a specialist.